ʻO ke ala maikaʻi loa e hoʻomaʻamaʻa i nā hui ʻiʻo nui 6

ʻO ka "hui puʻupuʻu" ʻo ia ke ʻano o kona ʻano - he pūʻulu ʻiʻo kokoke i kou kino e hana i nā ʻano like.
Ke hoʻomaʻamaʻa ʻoe, ʻo nā pūʻulu ʻiʻo nui ʻeono āu e hoʻolohe ai:

1. Ka umauma
2. Ke kua
3. Nā lima
4. Nā poʻohiwi
5. Nā wāwae
6. Na keiki bipi

ʻO ka hoʻokaʻawale ʻana i nā ʻiʻo e ka ʻāpana kino e kōkua iā mākou e hoʻonohonoho maikaʻi a hoʻolālā i kā mākou papahana aʻo.

No ka laʻana, inā makemake ʻoe e hoʻoikaika i kou kino kiʻekiʻe, pono ʻoe e noʻonoʻo hou aku i kahi papahana hoʻoikaika kino piha a i ʻole kahi hana hāpai kaumaha.
ʻO ka hoʻomaʻamaʻa ʻana i ʻelua a ʻekolu paha manawa o ka pule he koho maikaʻi, akā inā hoʻonui ʻoe i ka pinepine, e wikiwiki ʻoe i ka overtrain a ʻeha paha, no laila he maʻamau maikaʻi ka hoʻomaʻamaʻa maʻamau.

Ma ka ʻaoʻao ʻē aʻe, nui ka poʻe e nānā nui i nā ʻiʻo pilikino e like me ka biceps. Akā ʻo ka ʻoiaʻiʻo, ua hana ʻia kēlā me kēia hoʻoikaika kino e nā hui puʻupuʻu, ʻo ka ulu kaulike o ka ikaika a me ka nui o ka puʻupuʻu muscle ke ʻano o ke aʻo ʻana.

Akā, ma ka hoʻomaʻamaʻa ʻana i nā pūʻulu ʻiʻo nui ʻeono i ʻōlelo ʻia ma luna, hiki ke hoʻokō ʻia ke kino symmetrical, olakino, a me ka nani. Ma ka hoʻomaʻamaʻa ʻana i kēia mau puʻupuʻu ʻiʻo nui ʻeono, hiki ke hoʻomohala maikaʻi ʻia nā hui liʻiliʻi liʻiliʻi. Eia naʻe, ʻaʻole maʻalahi ka noʻonoʻo ʻana pehea e hoʻomaʻamaʻa ai iā lākou i kāu papahana aʻo, pono ʻoe e hoʻopaʻa i ka nila a me ke kaula i kēlā me kēia pūʻulu ʻiʻo e mālama i ka loaʻa kaulike o ka ʻiʻo a me ka ikaika e pale aku ai i nā imbalances a i ʻole nā ​​ʻeha.

Pūʻulu ʻiʻo nui #1: Pūʻā

ʻO ka ʻiʻo nui o ka umauma ka pectoralis major, a i ʻole "pec" nui. ʻO ka hana nui ke kōkua i ka lima luna ma ke kino. ʻAʻole like me ka hapa nui o nā ʻiʻo ʻē aʻe, akā naʻe, ʻaʻole i hoʻohālikelike ʻia nā fiber o nā ʻiʻo pectoral i ka ʻaoʻao like.

ʻO ka pec major he nui nā "helu," a i ʻole nā ​​wahi e hoʻopili ai nā ʻiʻo ʻiʻo i ka iwi.

Aia kekahi lae sternocostal, e pili ana i ka sternum a me ka ribcage i kou lima o luna, a me ka lae clavicular, e pili ana i kou iwi koko i kou lima luna.

No ke aha he mea nui kēia?

ʻO nā hana e pili ana i ka hoʻokuʻi ʻana i nā lima i mua o ka umauma, e like me ka papa paʻi paʻa a me ka hoʻohaʻahaʻa ʻana, e hoʻoikaika i ka kiko sternocostal nui o ka pec.

ʻO nā hoʻoikaika kino e hoʻoneʻe i nā lima i luna a ma waho o ka umauma, e like me ka incline a me ka reverse-grip bench press, e hoʻoikaika i ka kiko clavicular liʻiliʻi.

No laila, inā makemake ʻoe e hoʻomohala i kahi pahu piha, kūpono, i wehewehe maikaʻi ʻia, makemake ʻoe e kālele i nā hana umauma e like me kēia:

•Paʻi paʻa pāpaʻa
•E kaomi i ka pahu pahu pahu
•Paʻa paʻa paʻa dumbbell
•E hoʻokuʻu i ka dumbbell bench press
•Paʻi paʻa paʻa
•Paʻi paʻa paʻa hope
•Dips

Ka hōʻuluʻulu manaʻo: ʻO ka ʻiʻo o ka umauma he ʻelua ʻāpana, a i ʻole "nā kiko" - ka sternocostal a me ka clavicular point, a pono ʻoe e hoʻohana i nā hoʻomaʻamaʻa e kuhikuhi ana i nā wahi ʻelua e hoʻonui i ka ulu ʻana o ka ʻiʻo.